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Size Split: 4-Day Workout for Massive Strength

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  • 60 min

  • 6

  • Yes

Routine

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Day III

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Mass Gains – Sliding Leg Curl

Equipment
Sets
3
Reps
10-12
Rest
60-90 sec
*Can substitute with glute-ham raise.
Exercise 2 of 6

Mass Gains – Barbell Front Squat

Equipment
Sets
2
Reps
8
Rest
60-90 sec
Exercise 3 of 6

Winter Mass Program – Deadlift Variation

Equipment
Sets
--
Reps
1-10
Rest
as needed
*See video. Work up to a 1- to 10- rep max and rotate with a similar movement each week. Opt for any variety of deadlift you like (ex. trap bar, sumo, conventional, deficit deadlifts or rack pulls).
Exercise 4 of 6

Mass Gains – Dumbbell Shrug

Equipment
Sets
3
Reps
12-15
Rest
60-90 sec
Exercise 5 of 6

45-Degree Back Raise

Equipment
Sets
--
Reps
50
Rest
60-90 sec
*Take as many sets as needed to get to 50 total reps.
Exercise 6 of 6

One-Arm Dumbbell Farmer’s Carry

Equipment
Sets
2
Reps
as far as possible
Rest
60-90 sec
*Hold a heavy dumbbell in one hand and walk as far as you can while keeping your torso upright and straight. Alternate sides each set.
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